Description
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, finely chopped
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
For the Dressing
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 teaspoon red wine vinegar
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and black pepper, to taste
Directions
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, garlic powder, salt, and black pepper.
Pour the dressing over the salad and toss well to combine.
Serve immediately or refrigerate for 15 minutes to allow the flavors to meld.
Prep Time: 10 minutes, Cooking Time: 0 minutes, Total Time: 10 minutes, Kcal: 210 per serving, Servings: 4
Step-by-Step Guide
Follow these detailed instructions for the perfect chickpea salad every time. First, thoroughly drain and rinse the canned chickpeas in a colander. This removes excess sodium and the starchy liquid, ensuring a cleaner flavor and better dressing absorption. While the chickpeas drain, prepare all vegetables: halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the olives. For the best texture, ensure your cucumber dice and onion chop are uniform. Add all these ingredients, plus the crumbled feta and chopped parsley, to a large mixing bowl.
For the dressing, use a small bowl or a jar with a lid. Combine the extra virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and black pepper. Whisk vigorously or shake the jar until the mixture is fully emulsified—this means the oil and acid are combined into a smooth, cohesive dressing. Pour the dressing over the salad ingredients in the large bowl. Using a large spoon or salad tongs, gently toss everything together until every component is evenly coated. Be careful not to mash the chickpeas or feta.
Serving Suggestions
This versatile salad can be enjoyed in numerous ways. Serve it as a light, protein-packed lunch on a bed of fresh spinach or arugula. It makes an excellent side dish for grilled chicken, fish, or lamb. For a heartier meal, spoon it into a pita pocket or wrap with some hummus and lettuce. You can also use it as a flavorful topping for toasted sourdough or as part of a mezze platter with dolmades, pita bread, and tzatziki.
How-to Summary
In summary, create this salad by combining rinsed chickpeas, tomatoes, cucumber, onion, olives, feta, and parsley. Separately, whisk olive oil, lemon juice, vinegar, oregano, garlic powder, salt, and pepper to make the dressing. Toss the salad with the dressing and serve fresh or slightly chilled.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, you can prepare it up to a day in advance. Store it covered in the refrigerator. Add the feta cheese just before serving to prevent it from becoming too soft.
How can I make this recipe vegan? Simply omit the feta cheese or replace it with a vegan alternative, such as crumbled tofu marinated in lemon juice and salt.
Are canned chickpeas as good as dried? For convenience and speed, canned chickpeas are excellent. If using dried, cook 3/4 cup of dried chickpeas according to package directions to yield the equivalent of one 15-oz can.
My salad seems dry. What can I do? The chickpeas may have absorbed the dressing. Before serving, drizzle with a little extra olive oil and a squeeze of fresh lemon juice, then toss again.
Can I add other ingredients? Absolutely! This salad is very adaptable. Consider adding diced bell pepper, fresh dill or mint, roasted red peppers, or a handful of quinoa for extra texture.
Common Mistakes to Avoid
Avoid using chickpeas straight from the can without rinsing them, as the liquid (aquafaba) can make the salad taste muddy and overly salty. Do not over-dress the salad; start with the recipe amount and add more only if needed after tossing. Do not chop the vegetables too large, as this makes the salad harder to eat and prevents the flavors from combining well. Finally, avoid using bottled lemon juice instead of fresh, as the fresh juice provides a vital, bright acidity that bottled versions lack.
Conclusion
This Mediterranean Chickpea Salad is a testament to how simple, fresh ingredients can create a meal that is both nourishing and deeply satisfying. It’s incredibly quick to prepare, packed with fiber and plant-based protein, and endlessly customizable to suit your taste. Whether you need a fast weekday lunch, a reliable side dish, or a meal prep staple, this recipe delivers vibrant flavor and healthy energy in every bite. Enjoy the fresh, tangy taste of the Mediterranean right from your own kitchen.